2121; 6-10reps; rest 45sec x 3 sets

31X1; 6-8reps; rest 90sec x 3 sets

4 Sets:

Row 300m/250m
10 Axel Bar Overhand Grip Deadlifts (substitute a traditional bar if needed but only use overhand grip with no hook)
5 Strict Kettlebell Press
5 Kettlebell Push Press
20m Dumbbell Bear Crawl
Rest 2mins between sets

*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set.

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.

Assault Bike 90sec @ moderate pace
12 Rower Pike Ups Slow and Controlled
20 Alternating Single Leg Cone Touches

4021; 3-5reps; rest 60sec x 3

2020; 6-8reps; rest 60sec x 3 (Hold a DB accross your chest to make these harder for you. You must maintain strict tempo.)

30X0; 5x2
Build from last week;s loads - Finish above where you were last week if possible. Your last set again should feel like a 90% effort, not a max effort.

DB's at sides
20X0; 6-8/leg x 2; 4-6/leg x 2; rest 60sec

31X1; 6-10 reps; rest 60sec x 4

20-30sec; rest 90sec x 4